Exercise pectoralis major

Support your hands on the ground or a bracket, with the distance between your hands slightly wider than your shoulders. Keep your feet together, hold your chest out and tighten your waist and abdomen.

Bend the elbow, let the center of gravity drop to the position where the chest is close to the ground 1 cm, and then pause.

Concentrate the strength of pectoralis major and push it up quickly.

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Action 2: Support left and right jumps.

Bend down, put your hands on the bench, and bend your legs slightly together.

Abdominal strength, knees abdomen, jump from one side of the stool to the other.

Jump back and forth

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Action 3: Dumbbell Squat

Stand with your legs apart from your shoulders, put dumbbells on your shoulders with both hands and elbows slightly outward.

Bend your hips and knees, sit back with your hips, squat until your thighs are parallel to the ground, and get up.

Then use the strength of the lower limbs to push the body up and restore it.

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Action 4: Standing dumbbell press

Exercise deltoid muscle

Stand with your back straight, your abdomen tightened, and put dumbbells on your shoulders with your hands.

Concentrate the strength of the toe of the deltoid muscle and press the dumbbell upward until the arm is completely straight.

After a short pause, slowly lower the dumbbell to the chest and shoulder height of the ready posture.

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Action 5: The barbell strokes backwards.

Exercise your back muscles.

Put the horizontal bar in a lower position, with your hands slightly wider than your shoulders, and hold the barbell bar. Hang yourself under the barbell bar, with your body straight, your feet on the ground, and your arms completely straight.

Bend your elbows, pull up and exhale at the same time. Until the chest touches the barbell bar.

Stay at the top for a while, then slowly return to the starting position while inhaling.

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Action 6: Squat jump

Exercise quadriceps femoris, gluteus maximus, hamstring and explosive force.

Stand with your feet shoulder-width apart.

The crotch suddenly relaxes to let the body fall, and the hips move backwards when falling.

Tighten the hips and back to prevent the body from falling.

Swing your arms to drive your body to take off

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Action 7: Bend over and lift dumbbells for rowing.

Exercise latissimus dorsi

Hold the dumbbell with both hands and lean over to support it on the ground. The dumbbell is located directly below the shoulder.

Shrinking the scapula makes the big arm stretch backward, while the straight arm pulls the dumbbell to the left and right above the hip.

Matters needing attention

Each action is about 20 times, and the number of times is selected according to your own foundation and needs.

Ensure the standard of action in the process of action, don't be forced to do what you can't do, and take your own safety as the premise.

For friends with knee injuries, be careful to squat.